“What the f…” is exactly the correct response to this week’s #GutcheckThursday workout! Please direct all hate towards ICE Extremity Management faculty member @cody.gingerich
If you don’t know Cody, he’s approximately 9 feet tall and 200 pounds of pure American muscle, so, of course, someone built like that would send along a workout like this and describe it as “fun.”
Not for the faint of heart, this “2 minutes on/2 minutes off” style couplet is designed to test your anaerobic power on an Echo or Assault bike, followed immediately by a max effort of wall balls. With 1:1 rest each round, the goal here is CONSISTENCY across all AMRAPs. You should aim to be off the bike by approximately 1 minute each round, leaving 1 minute for wall balls. If you spend most of the round just biking, scale the calories back significantly for sets 2 & 3. Consider scaling not only the calorie count, but the wall ball weight as well in order to be able to cycle more wall balls. The goal in each round should see you hitting 15-30 wall balls per set.
Reset your bike each round. Using “ghost” calories is only cheating yourself.
The wall ball begins by passing through a full-depth squat at the bottom and finishes at the top when the middle of the ball has touched or passed either the 10-foot or 9-foot target/line. Even your first wall ball off the floor must be squatted before you can throw it.
Adaptations / Modifications / Scales
Follow the guidance of the intended stimulus to scale this workout as needed.
Consider 15/12, 12/9, or even 10/7 cals this week if you know you or your patient won’t be able to throw down with 20/15 cal.
Sub the bike for equal rower calories or a 200 m run.
Modify the wall ball as needed. Consider squatting to a target like a box to reduce the range of motion, removing the shot overhead if needed, or reducing the impact of the exercise by performing a “thruster” instead of shooting the ball.